So you want to learn a few good vertical jumping exercises? There are more than a few out there. These will give you a good basis to start from. Make sure that you follow the exercises correctly. You can carry out the correct exercises, but if you don’t do them in the proper manner, you won’t obtain the results you would like. Add these three exercises to your vertical training and you will be well on your way to adding major inches to your vertical.
Many people erroneously suppose that it is only the leg muscles that need to be developed to increase your vertical jump. Your lower back and erector muscles need to be strong as well. The erector muscles are the strongest muscles in the back and take on the most work. Your plan should include exercises for the back and waist areas as well. So let’s get started with our first exercise.
Dead Lifts
Dead lifts are great. To begin the exercise, clench the barbell, bend your knees, and arch your back. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually lower the weight back down. Complete three sets of 6-8 repetitions. To avoid injury, do not jerk the bar, but carry out the exercise quickly and steadily. Take a brief rest after these first 3 sets. Do one last set in a much slower fashion this time.
Leg Presses
A subsequent exercise that can help advance your vertical leap is leg presses. Set the weight on the machine to a weight appropriate for you. Situate your feet high and away from you. Bring the plate down slowly until your knees bend to your chest, and then quickly push it away. You don’t leap in slow motion, so you don’t want to train in slow motion. You need to practice the explosive move to get the most out of the muscles you will use when jumping. Repeat this exercise six times – and perform five sets. Take a short break between each set.
Medicine Ball
Lastly, utilize a heavy medicine ball in place of a basketball. Imagine you are going to slam dunk, but don’t actually throw the ball! Exaggerate the movements and reach for the rim. This will help build up all the muscles you will be using when you slam dunk for real. As with the leg presses, make certain to be explosive when you do this exercise.
While these are just three exercises, they can be a good beginning to improving your vertical leap. Combine these with more jumping exercises. Don’t fail to remember to use the proper form while doing these exercises. It can help you steer clear of injury.
Tags: how to jump higher, improve vertical jump, increase vertical jump, jumping exercises